Sinusitis is an inflammation of your sinuses, which are cavities in your forehead and face that serve various purposes. One of these purposes is to produce mucus to trap and get rid of pathogens and other foreign bodies. Sometimes your sinuses become inflamed, often due to an infection, and this inflammation can keep mucus from draining as it’s supposed to. This condition is sinusitis.[1] Nasal polyps, changes in atmospheric pressure, or dental infection may also cause sinusitis. While natural remedies are somewhat limited in efficacy (particularly against bacterial infections), they may be able to reduce your symptoms or prevent the sinusitis from worsening.

Steps

Method1

Treating the Infection

1

Drink plenty of fluids. Dry nasal passages make it harder for your body to cure the infection. Staying hydrated helps thin the built-up mucus and reduce the feeling of pressure or blockage.[2] Extra fluids can also help soothe a sore throat.

Men should drink at least 13 cups (3 liters) of fluids per day.Women should drink at least 9 cups (2.2. liters) of fluids per day. When you’re fighting off infection, you will need even more.[3] Try to drink at least 8 ounces of water every 2 hours.

Water is the best option, but non-caffeinated tea, and clear broths are also good options. If you’ve been vomiting, sports drinks containing electrolytes may be necessary to replenish your electrolyte balance.

Avoid alcohol. It will actually increase the swelling in your sinuses.[4] Alcohol and caffeine also dehydrate you, so avoid them while you’re sick.

2

Take elderberry extract. European elder is an herb commonly used to treat respiratory illnesses. It has anti-inflammatory and antiviral properties.[5] It also helps boost your immune system. You can find elderberry extract as a syrup, lozenge, or supplemental capsule at most drug stores and nutrition stores.

Alternatively, you can steep 3-5 grams of dried elder flower in a cup of boiling water for 10-15 minutes. Strain the flowers after they have steeped. Drink this tea up to 3 times per day.

If you are pregnant or breastfeeding, do not take elderberries or elderberry extract.

If you have an autoimmune disease, such as rheumatoid arthritis or lupus, consult with your doctor before taking elderberries or elderberry extract.

Elderberry may interact with diabetic medication, laxatives, chemotherapy drugs, or immunosuppressants. If you take any of these medications, consult your doctor before taking elderberry.

3

Eat fresh pineapple. Pineapples are rich in an enzyme called bromelain, which is used in medicines for reducing swelling and inflammation of the nose and sinuses.[7]

You can get bromelain by eating two slices of fresh pineapple or drinking pineapple juice daily.

If you are allergic to latex, wheat, celery, carrot, fennel, cypress pollen, or grass pollen, you might experience an allergic reaction to bromelain.[8]

Do not eat soybeans or potatoes with pineapple, as they both contain substances that hamper the effect of bromelain.

4

Get enough rest. Getting enough sleep is important for your body to heal itself. Try to lie on your back when you’re congested. If you’re a side sleeper, sleep on the side that is least congested. Try to get a full 24-hour period of rest, if possible.[9]

Sleeping with your head propped up on a pillow can help keep mucus from blocking your sinuses. The pillow should support the natural curve of your neck and be comfortable. A pillow that’s too high can cause muscle strain in your back, neck, and shoulders. Choose a pillow that will keep your neck aligned with your chest and lower back.[10][11]

Avoid sleeping on your stomach. This can make it difficult for you to breathe when you’re congested. It can also put strain on your neck and shoulders.

Avoid caffeine, alcohol, and sugary foods 4-6 hours before bed.

Avoid exercise 2 hours before bedtime. Regular, moderate exercise can help you sleep better, especially if you exercise in the afternoon.[12]

Talk with your doctor if you frequently sleep poorly. You may have sleep apnea, which frequently interrupts your breathing during sleep. Your doctor may recommend surgery or CPAP therapy, which involves a small air pressure machine that you wear while sleeping.[13]

5

Manage your stress. Stress weakens your immune system and makes it harder for you to fight off infection. Reducing your stress can help you manage your sinusitis.[14]

Try stress reduction activities such as socializing with friends, listening to music, or taking some quiet time for yourself.

Lemon balm can be helpful in alleviating stress. It can also help relieve symptoms of anxiety and insomnia. You can find lemon balm as dried or fresh leaves, tea, capsules, extracts, tinctures, and essential oils. To make lemon balm tea, steep 1.5-4.5 grams (¼ - 1 tsp) of dried lemon balm in hot water. Drink up to 4 times daily.[15]

Chamomile also helps relieve stress and promotes relaxation. To make chamomile tea, pour one cup of boiling water over 2-4 grams (2-3 tbsp) of dried chamomile or a chamomile tea bag. Steep for 10-15 minutes and drink 3-4 times per day. Chamomile may not be suitable for pregnant women, people with asthma, people with low blood sugar, or people taking blood-thinning medications. Some people may be allergic to chamomile.[16]

Method2

Clearing Congested Sinuses

1

Select a saline spray. Saline sprays add moisture to your nasal passages. It can also help clean them of crusts and mucus.[17] You can purchase over-the-counter saline sprays at most drug stores and pharmacies. These sprays come as pressurized canisters or pump spray bottles.

Ask your doctor or pharmacist what type of saline solution is best for you. Hypertonic saline sprays have a slightly higher concentration of salt than is found in your body tissues. Isotonic saline sprays have the same salt concentration as your body. Hypotonic saline sprays have a slightly lower concentration of salt than your body.[18]

If you have sensitive skin, use a saline spray with a sodium content of less than 1%. The body's saline concentration is 0.9% (which is why replacement fluids given in medical emergencies is a 0.9% saline solution.)[19] Nasal sprays may sting lightly or cause irritation if they have a sodium chloride content higher than 0.9%.

Most saline sprays are safe to use as often as you like. If you experience nosebleeds, discontinue using your saline spray. If bleeding or irritation continues, consult your doctor.[20]

2

Use your saline spray. If you use a pressurized canister, wash it at least once a week. When using a pressurized canister, blow your nose once to clear it of mucus. Shake the canister a few times. Keep your head upright and breathe out slowly. Hold the canister up to one nostril and hold your other nostril closed. Press down on the canister as you inhale slowly through the open nostril. Repeat for the other nostril.

When using a pump spray, blow your nose once to clear it of mucus. Lightly shake the bottle a few times. Tilt your head forward slightly and exhale. Hold the pump to one nostril and hold the other nostril closed. Squeeze the pump as you inhale through your nose. Repeat for the other nostril.

Try not to sneeze or blow your nose immediately after using a saline spray.

Follow the directions on the packaging. Otherwise you may end up wasting medication or causing further irritation.

3

Irrigate your nasal passages with a Neti pot or syringe. Most Neti pots and syringes come with prepackaged solution (or dry packets). If you use a Neti pot or syringe to irrigate your nasal passages, start with once per day. If you feel better, you can increase to twice a day.[21][22]

Nasal irrigation has minimal side effects. You may experience a slight burning or irritation when you first start irrigating.[23]

Lean over the sink so you are looking down into the basin. You can also do this in the shower or tub to avoid splashing. Breathe through your mouth. Tilt your head at a 45-degree angle.[24]

Place the spout of the Neti pot into your upper nostril so it forms a comfortable seal. Do not press the spout against the middle part of your nose. Tip the Neti pot so the solution pours into your upper nostril. It will drain through your nasal passages and out the other nostril. Continue breathing through your mouth.

Once the pot is empty, breathe out firmly through both nostrils. This will help clear out extra salt water and mucus. Gently blow your nose into a tissue.

Always rinse out the extra salt water and wash the Neti pot or syringe with soap and water after use.

It’s normal for your nose to “run” for up to 30 minutes after irrigation. Carry a tissue with you to wipe up any drops.

If your nose stings or burns, use less salt next time.

4

Try making your own saline solution. To cut down on the expense of your saline treatments or take more control over the ingredients of the solution, you can make your own.

Use ¼ tsp kosher or pickling salt, ¼ tsp baking soda, and 8 ounces of warm distilled or boiled water. It’s important to use water that has been distilled or boiled and cooled because tap water may contain amoebas or parasites.

5

Use a humidifier. Dry air can irritate and worsen your sinusitis. Using a humidifier will help keep the air moist. This will help your sinuses drain and will keep your symptoms from getting worse.[25]

Aim for the right humidity. The air in your home should range between 30-55% humidity. If the humidity is too high, it may encourage the growth of mold and dust mites, both of which are common allergens. If the humidity is too low, you may get dry eyes and develop throat or sinus irritations. You can purchase a humidistat to measure your home’s humidity at most hardware stores.

Keep your humidifier clean. Mold can easily grow on these devices and spread throughout the house.

Adding a few drops of an essential oil such as eucalyptus to the water in the humidifier can help reduce congestion.[26]

Consider getting a houseplant. Plants can help regulate indoor humidity through transpiration, where flowers, leaves and stems of the plant release water vapor into the air. They also help clean the air of carbon dioxide and other pollutants. Good indoor plants include aloe vera, bamboo palm, weeping fig, Chinese evergreen, and various species of philodendron and dracaena.[27]

6

Try steam treatment. Inhaling steam from a hot shower or bowl of hot water is an excellent way to moisten your nasal passages and reduce congestion. [28] Some studies suggest that warm showers also help reduce anxiety and stress.[29]

Limit your time in hot showers to 5-10 minutes. People with sensitive skin should only take a hot shower once or twice a week to prevent their skin from drying out and becoming irritated.

A mentholated “shower bomb” can help reduce congestion, but some people experience airway irritation from their contents. If buying a store-bought shower bomb, be sure to read the ingredients and warning labels before you buy it.

To use a steam bowl, pour hot water into a temperature-safe bowl. Place the bowl on a sturdy, secure space such as a table or counter.[30]

Lean your head over the bowl. Don’t get so close that the steam or water burns your face.

Cover your head and the bowl with a light cotton towel. Inhale the steam for 10 minutes.

You can add 2-3 drops of eucalyptus oil or other decongesting oil to the water to help clear your congestion. Keep in mind that eucalyptus is a very strong scent and people with asthma or those who are sensitive to smells may be overwhelmed by the scent.

Eat spicy foods. Some research suggests that spicy foods, especially foods such as horseradish and hot peppers, may help clear congested sinuses.[32]

The capsaicin in peppers and other spicy foods may help thin mucus and promote sinus drainage.[33]

Method3

Boosting Your Immunity

1

Consume more Vitamin C. Strengthening your immunity will help your body heal faster and lessen your risk for future infection. Research has shown that vitamin C plays a vital role as an antioxidant. It strengthens your immune system and lowers your risk of various chronic diseases.[34]

Your body does not produce or store vitamin C. If you consume more than your body can use, it will be expelled in your urine. The recommended daily intake is between 65-90mg a day, and no more than 2,000mg a day.[35]

Keep in mind that low doses of vitamin C may aid in prevention, but will do little to fight an acute cold or sinusitis. Very high doses of vitamin C (1000mg-2000mg) may help kill virus or bacteria.[36]

The best way to increase your consumption of vitamin C is by adding more nutrient-rich foods to your diet. The following foods are rich in vitamin C and other essential nutrients:[37]

Citrus fruits (e.g., oranges, grapefruits) and juice, red and green peppers, and kiwifruit have very high levels of vitamin C.

People who smoke need more vitamin C than people who don’t smoke. This is because cigarette smoke increases the amount of vitamin C your body needs to repair the damage free radicals do to your cells. If you smoke, take 35mg more vitamin C per day than the recommended dose for nonsmokers.[38]

2

Incorporate probiotics into your diet. Probiotics are microorganisms that are naturally found in our digestive systems and in certain foods. Research has shown that probiotics can reduce the severity and duration of symptoms of illnesses like colds and flu.[39] Probiotics also help boost your body’s production of cells that fight infections.

You can find probiotics in yogurt, some types of milk, and certain soy products. Look for products that contain Lactobacillus or Bifidobacterium strains. Make sure the product says “contains live cultures.”[40]

Probiotics are also available as dietary supplements.

Consult with your doctor before taking probiotics if you have a weakened immune system or are currently taking immunosuppressant drugs. Antibiotic drugs may reduce the effectiveness of probiotics.[41]

3

Take zinc. Zinc is an essential trace mineral found in many of the foods you may eat on a regular basis, such as red meats, shellfish, or cheese. Zinc has antibiotic properties that help protect cells in your body from damage caused by bacteria and viruses.[42] Some studies have shown that zinc can help reduce symptoms caused by the common cold.[43][44] Adults should aim to consume between 8-12mg of zinc daily.[45]

Good dietary sources of zinc include shellfish (especially oysters), red meat, and poultry. Other good sources include beans, nuts, whole grains, and dairy products.[46]

Eating a good diet and taking a multivitamin supplement should give you all the zinc you need in most cases.

If you do need more zinc, such as when you’re trying to fight off a cold, you can find zinc in many supplements. Easily absorbed forms of zinc include zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine. Do not take high doses of zinc for more than a few days without consulting with your doctor.

4

Consume more vitamin E. Vitamin E is an antioxidant that protects body tissue from damage caused by bacteria and viruses. It also boosts your immune system, helps form red blood cells, and keeps blood from clotting.[47] The recommended daily intake for adults was 15mg per day, but has recently been raised to 50mg or 400IU.[48]

Look for supplements that contain at least some gamma tocopherol (the most effective type of Vitamin E), not only the less effective alpha tocopherol.[49]

The highest safe level of vitamin E supplements for adults is 1500 IU per day for natural forms, and 1000 IU per day for synthetic forms. Ask your doctor which amount is best for you.

Eating vitamin E in foods is not harmful or risky. However, taking very high doses of vitamin E in supplement form may increase your risk of serious bleeding within the brain. Pregnant women who take very high levels of vitamin E may also increase the risk of birth defects.[51]

5

Avoid foods that cause inflammation. Inflammation happens when a part of the body becomes reddened, swollen, and painful in reaction to an injury or infection. Nasal infections result in inflammation, and certain foods can slow down your body’s ability to heal this inflammation.[52] Try to avoid the following foods to avoid inflammation:

Refined carbohydrates, such as white bread, pastries, and doughnuts

Fried and greasy foods

Sugar-sweetened beverages

Red meats such as veal, ham, or steak (limit to once per week if possible)

Processed meats such as hot dogs

Margarine, shortening, and lard

6

Stop smoking. In addition to being unhealthy for your body in general, smoking irritates the linings of your sinuses. Cigarette smoke, even secondhand smoke, is linked to recurrent sinusitis.[53]

Secondhand smoke contributes to as many as 40% of the chronic sinusitis cases in the US each year.[54][55]

Method4

Identifying a Nasal Infection

1

Check for indicators of an infection. Sinusitis can be hard to diagnose, especially since the symptoms are similar to that of a cold. Acute sinusitis often occurs after you have a cold, and symptoms get worse after 5-7 days. Symptoms of chronic sinusitis are usually a bit milder, but last much longer. Common symptoms of sinusitis include:[56]

Headache and fever

Pressure in the forehead, temples, cheeks, nose, jaw, teeth, behind the eyes, or at the top of the head

Facial tenderness or swelling, especially around the eyes or cheeks

Nasal stuffiness, loss of smell

Nasal discharge (usually yellowish green) or post-nasal drip (feeling a sensation of fluid dripping down the back of your throat)

Cough and sore throat

Bad breath

Fatigue

2

Consider how long you have been experiencing symptoms. Sinusitis can be acute (lasting less than 4 weeks) or chronic (lasting longer than 12 weeks).[57]

Acute sinusitis has many causes, but viral infection is the most common culprit, causing 90-98% of cases.[58] This type of acute sinusitis will usually get better within 7-14 days.

Chronic sinusitis also has several causes, but allergies are the most common. You may also be more likely to have chronic sinusitis if you smoke or have asthma.

3

Avoid changes in external stimuli. Sinusitis is common during seasonal changes that may trigger colds or allergies. Changes in your environment or hazardous chemicals or particulate in the air may also trigger sinusitis.[59]

Changes in pressure, such as when you scuba dive, fly, or climb high altitudes, can cause sinusitis.

Extreme temperatures or sudden changes in temperature can also cause sinusitis.

4

Consult with your doctor. Some cases of sinusitis may be caused by bacterial infections. These types of sinusitis may be more severe and may need to be treated by antibiotics. Because the symptoms of bacterial, viral, and allergic sinusitis are similar, it’s important to see a doctor so s/he can diagnose and treat you properly.[60]

Tell your doctor if you are pregnant. Also tell your doctor if you recently had any surgery related to dental problems or physical injuries.

Seek professional help immediately if you have a high fever (above 104F) or are experiencing shortness of breath. These could be signs of a more serious condition.

Rare complications associated with chronic sinusitis include blood clots, abscesses, meningitis, orbital cellulitis, and osteomyelitis, an infection that spreads to the bones in the face.

Do not take antibiotics for sinusitis unless your doctor has prescribed them. Only 2-10% of sinusitis cases are caused by bacterial infections. Antibiotics will only treat bacterial sinusitis. It will not help other types.[61] Using antibiotics when you don’t need them can increase your risk of developing antibiotic-resistant infections.[62]

If your symptoms have lasted longer than 8 weeks, your doctor may request imaging tests, such as an x-ray, CT scan, or MRI. Your doctor may also order an allergy test to determine whether allergies are causing your sinusitis.

5

Consult an ENT specialist. If your symptoms last longer than 8 weeks, your doctor may refer you to an otolaryngologist (Ear-Nose-Throat, or ENT doctor). An ENT specialist can perform a nasal endoscopy using a fiber optic scope to examine your sinuses.

In some cases, your ENT doctor may suggest an endoscopic sinus surgery. This can help remove structural blockage from a deviated septum or polyp, damaged or swollen tissue, or other problems causing your sinusitis.[63]

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Video

Tips

Washing your hands often can help reduce your chances of getting an infection. Keep hand sanitizer around when you’re busy or travelling.

Getting an annual flu shot can help decrease your risk of getting sinusitis and other respiratory-related illnesses.

Warnings

If you have sinusitis with a high fever (104F or higher), see a doctor immediately.

If you have recurrent sinusitis, speak with your doctor. You may have a more serious medical condition.

If your symptoms do not improve after 10 days, you should seek medical advice. At this point, the doctor should determine whether you have a bacterial infection that necessitates the use of antibiotics. If the infection is not bacterial, you may be able to continue natural treatments until symptoms clear.

Be wary of zinc nasal sprays: some people who used zinc nasal spray have reported losing their sense of smell.[64][65]

If symptoms persist beyond 8 weeks, you may have chronic sinusitis or another medical condition.[66]